Feb 5, 2017

Monday 2017.02.06



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then

2 rounds not for time:
- 8-10 air squats
- 8-10 kettle bell press (light)
- 8-10 V-ups


WOD:
Open WOD 12.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
- 15 Box jumps, 24" box
- 115 pound Push press, 12 reps
- 9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
- 15 Box jumps, 20" box
- 75 pound Push press, 12 reps
- 9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to- bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.


Box Jump Video - https://www.youtube.com/watch?v=52r_Ul5k03g
Push Press Video - https://www.youtube.com/watch?v=X6-DMh-t4nQ
Toes-to-bar Video - https://www.youtube.com/watch?v=_03pCKOv4l4

Swimming tomorrow!

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

5 comments:

Rj Mantick said...

7rnds 24 reps

Matt Slyder said...

5 rounds. TTB on rings.

Matt Slyder said...

Nice work!

monroe said...

7 rounds , 1 Box Jump. 85 lbs, 20 inch box.

Patrick Rood said...

5 rds + all bx jumps + all PPs. Rx'd